Hammer Strength Chest Press
3x10 (90)
Dumbbell Bench Press
8(60-70-80-80)
10-12-14-16
Seated Dumbbell Shoulder Press (55-45-35-25)
Upright Row (65-55-45-35)
Dumbbell Incline Press (55-45-35-25)
EZ-Bar Front Raise (65-55-45-35)
(rest 2:00 between rounds)
Saturday, August 31, 2019
Thursday, August 29, 2019
Tuesday, August 27, 2019
2 rounds:
15 Tube Lateral Raise
15 Band Pull Apart
15 Band Triceps Pushdown
Bench Press
8(135-185-225)
Sling Shot Bench Press
1(275-305-325-325-325)
10-12-14-16
Dumbbell Bench Press (70-60-50-40)
Dumbbell Fly (50-45-40-35)
Dumbbell Shoulder Press (55-45-35-25)
Lateral Raise (15-15-15-15)
(rest 1:30 between rounds)
4 rounds:
12 Prone Incline Lateral Raise (10)
12 Ring Row (rest 1:00 between rounds)
15 Tube Lateral Raise
15 Band Pull Apart
15 Band Triceps Pushdown
Bench Press
8(135-185-225)
Sling Shot Bench Press
1(275-305-325-325-325)
10-12-14-16
Dumbbell Bench Press (70-60-50-40)
Dumbbell Fly (50-45-40-35)
Dumbbell Shoulder Press (55-45-35-25)
Lateral Raise (15-15-15-15)
(rest 1:30 between rounds)
4 rounds:
12 Prone Incline Lateral Raise (10)
12 Ring Row (rest 1:00 between rounds)
Thursday, August 15, 2019
Sleds
3 rounds:
30yd Sled Push Shuttle 135lbs
(alternate shuttles with a partner)
30 Russian Kettlebell Swing 53lbs
3 rounds:
60yd Sled Push Shuttle 90lbs
(alternate shuttles with a partner)
30 Russian Kettlebell Swing 53lbs
3 rounds:
90yd Sled Push Shuttle 45lbs
(alternate shuttles with a partner)
_____________________________
15-12-9
Hammer Strength Shoulder Press (90-110-130)
Dumbbell Lateral Raise (15)
Cybex Seated Dip (100)
(rest 1:00 between rounds)
15-12-9
MAG Bar Front Pulldown (mid/neutral) (90-115-140)
Nautilus Rowing Torso (50)
Flex Leverage Seated Row (90-115-140)
(rest 1:00 between rounds)
15-12-9
Polaris Pec Deck (70)
Hammer Strength Decline Press (140)
Cable Triceps Pushdown (25-35-45)
(rest 1:00 between rounds)
15-12-9
Hammer Strength Standing Shrug (180)
Hammer Strength Low Row (140)
Hammer Strength Preacher Curl (50)
(rest 1:00 between rounds)
3 rounds:
30yd Sled Push Shuttle 135lbs
(alternate shuttles with a partner)
30 Russian Kettlebell Swing 53lbs
3 rounds:
60yd Sled Push Shuttle 90lbs
(alternate shuttles with a partner)
30 Russian Kettlebell Swing 53lbs
3 rounds:
90yd Sled Push Shuttle 45lbs
(alternate shuttles with a partner)
_____________________________
15-12-9
Hammer Strength Shoulder Press (90-110-130)
Dumbbell Lateral Raise (15)
Cybex Seated Dip (100)
(rest 1:00 between rounds)
15-12-9
MAG Bar Front Pulldown (mid/neutral) (90-115-140)
Nautilus Rowing Torso (50)
Flex Leverage Seated Row (90-115-140)
(rest 1:00 between rounds)
15-12-9
Polaris Pec Deck (70)
Hammer Strength Decline Press (140)
Cable Triceps Pushdown (25-35-45)
(rest 1:00 between rounds)
15-12-9
Hammer Strength Standing Shrug (180)
Hammer Strength Low Row (140)
Hammer Strength Preacher Curl (50)
(rest 1:00 between rounds)
Thursday, August 8, 2019
2 rounds:
15 Tube External Rotation
10 Single-Arm Dumbbell Pullover (5)
10 Behind the Back Standing Scaption (5)
15 Band Pull Apart
All exercises at a Tempo of 4-0-2
MAG Bar Front Pulldown (narrow supinated)
3x8 (110)
MAG Bar Cable Long Row (mid neutral)
3x8 (110)
MAG Bar Seated Row (narrow neutral)
3x8 (110)
Nautilus Plate Load Pullover
3x8 (100)
EZ-Bar Curl
3x8 (65)
Seated Incline Dumbbell Curl
3x8 (30)
Dumbbell Hammer Curl
3x8 (30)
15 Tube External Rotation
10 Single-Arm Dumbbell Pullover (5)
10 Behind the Back Standing Scaption (5)
15 Band Pull Apart
All exercises at a Tempo of 4-0-2
MAG Bar Front Pulldown (narrow supinated)
3x8 (110)
MAG Bar Cable Long Row (mid neutral)
3x8 (110)
MAG Bar Seated Row (narrow neutral)
3x8 (110)
Nautilus Plate Load Pullover
3x8 (100)
EZ-Bar Curl
3x8 (65)
Seated Incline Dumbbell Curl
3x8 (30)
Dumbbell Hammer Curl
3x8 (30)
Tuesday, August 6, 2019
At The Bolles School Weight Room.
2 rounds:
15 Prone Incline Lateral Raise (5)
10 Lying Side Adduction (15)
10 Supine Scaption (5)
15 Cable Face Pull (25)
Bench Press
5(135-185-225) 1(275-275-315-345-315)
Sling Shot Bench Press
2(315) 1(365-365)
Standing Shoulder Press
5(95-115-135) 4(170-170)
Weighted Dip
5(0-45-90-90-90)
Cable Triceps Pushdown
10(100-120-140-160-180) 6(200)
Overhead Triceps Extension
3x10 (100)
EZ-Bar Curl
4x8 (105)
Dumbbell Lateral Raise
3x15 (15)
2 rounds:
15 Prone Incline Lateral Raise (5)
10 Lying Side Adduction (15)
10 Supine Scaption (5)
15 Cable Face Pull (25)
Bench Press
5(135-185-225) 1(275-275-315-345-315)
Sling Shot Bench Press
2(315) 1(365-365)
Standing Shoulder Press
5(95-115-135) 4(170-170)
Weighted Dip
5(0-45-90-90-90)
Cable Triceps Pushdown
10(100-120-140-160-180) 6(200)
Overhead Triceps Extension
3x10 (100)
EZ-Bar Curl
4x8 (105)
Dumbbell Lateral Raise
3x15 (15)
Saturday, August 3, 2019
MadTown Fitness (west) Madison, WI
Rogers Vertical Chest Press
5x5 (180)
Flex Leverage Pate Loaded Incline Press
3x8 (50)
Dynabody Power Press
5x5 (180)
Hammer Strength "M" Press
3x8 (90)
Magnum Plate Loaded Triceps Press Down
3x10 (70)
Hammer Strength Wide Pulldown
3x10 (180)
Single-Arm Body Masters CXp Seated Row
3x8 (180)
_____________________________________
MadTown Fitness (east)
3 rounds:
15 Standing Lateral Raise Machine (10)
10 Hammer Strength Shoulder Press (90)
(rest :30 between rounds)
Flex Leverage Plate Load Pulldown
10(90-115-140)
3 rounds:
10 Magnum Plate Load Preacher Curl (45)
15 Body Masters Overhead Triceps Extension (80)
(rest :30 between rounds)
3 rounds:
10 Hammer Strength Wide Chest Press (180)
10 Paramount Plate Load Rotary Shoulder (90)
(rest :30 between rounds)
Rogers Vertical Chest Press
5x5 (180)
Flex Leverage Pate Loaded Incline Press
3x8 (50)
Dynabody Power Press
5x5 (180)
Hammer Strength "M" Press
3x8 (90)
Magnum Plate Loaded Triceps Press Down
3x10 (70)
Hammer Strength Wide Pulldown
3x10 (180)
Single-Arm Body Masters CXp Seated Row
3x8 (180)
_____________________________________
MadTown Fitness (east)
3 rounds:
15 Standing Lateral Raise Machine (10)
10 Hammer Strength Shoulder Press (90)
(rest :30 between rounds)
Flex Leverage Plate Load Pulldown
10(90-115-140)
3 rounds:
10 Magnum Plate Load Preacher Curl (45)
15 Body Masters Overhead Triceps Extension (80)
(rest :30 between rounds)
3 rounds:
10 Hammer Strength Wide Chest Press (180)
10 Paramount Plate Load Rotary Shoulder (90)
(rest :30 between rounds)
Thursday, August 1, 2019
2 rounds:
15 Tube External Rotation
10 Single-Arm Dumbbell Pullover (5)
10 Behind the Back Standing Scaption (5)
15 Band Pull Apart
All exercises at a Tempo of 4-0-2
MAG Bar Front Pulldown (narrow supinated)
3x8 (110)
MAG Bar Cable Long Row (mid neutral)
3x8 (110)
MAG Bar Seated Row (narrow neutral)
3x8 (110)
Nautilus Plate Load Pullover
3x8 (100)
EZ-Bar Curl
3x8 (65)
Seated Incline Dumbbell Curl
3x8 (30)
Dumbbell Hammer Curl
3x8 (30)
15 Tube External Rotation
10 Single-Arm Dumbbell Pullover (5)
10 Behind the Back Standing Scaption (5)
15 Band Pull Apart
All exercises at a Tempo of 4-0-2
MAG Bar Front Pulldown (narrow supinated)
3x8 (110)
MAG Bar Cable Long Row (mid neutral)
3x8 (110)
MAG Bar Seated Row (narrow neutral)
3x8 (110)
Nautilus Plate Load Pullover
3x8 (100)
EZ-Bar Curl
3x8 (65)
Seated Incline Dumbbell Curl
3x8 (30)
Dumbbell Hammer Curl
3x8 (30)
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